To do a proper plank, follow these steps:
- Start Position
- For a high plank , place your hands directly under your shoulders, slightly wider than shoulder-width apart, like you're about to do a push-up.
- For a low plank , rest on your forearms with elbows directly beneath your shoulders and forearms parallel to each other.
- Body Alignment
- Walk your feet back so your body forms a straight line from your head to your heels.
- Keep your neck neutral by looking at a spot on the floor about a foot beyond your hands.
- Engage your core by pulling your belly button toward your spine.
- Squeeze your glutes and tighten your legs to stabilize your body.
- Avoid letting your hips sag or your butt stick up; your body should be flat like a plank of wood.
- Muscle Engagement
- Brace your abs, glutes, and legs to maintain tension.
- Actively drive your elbows into the ground (in a low plank) or keep your arms straight and shoulders stable (in a high plank).
- Maintain upper back tension by lightly squeezing your shoulder blades without over-contracting.
- Hold the Position
- Hold the plank for as long as you can maintain perfect form and steady breathing.
- Beginners can start with 20-30 seconds; more advanced practitioners can hold up to 1-2 minutes.
- Common Tips
- Keep hips tucked slightly upward to engage your core fully.
- Avoid locking or hyperextending your knees.
- If needed, modify by doing the plank on your knees to reduce stress on your lower back.
This exercise works your entire core, including the rectus abdominis, transverse abdominis, obliques, lower back, shoulders, and glutes
. For beginners, starting with a high plank is easiest, progressing to a low plank as strength improves
. Proper form is crucial to maximize benefits and avoid injury
. Here is a concise summary of the key points:
Step| Details
---|---
Hand/Forearm Position| Hands under shoulders (high plank) or elbows under
shoulders (low plank)
Body Alignment| Straight line from head to heels, neutral neck, hips tucked
Muscle Engagement| Core, glutes, legs tight; shoulder blades lightly squeezed;
elbows driven into ground
Duration| Hold 20-60 seconds or as long as form is perfect
Modifications| Knee plank for beginners
By following these steps, you can perform an effective plank to strengthen your core and improve overall stability
